Firebird CrossFit – All Levels Weightlifting Power Clean Power Clean (5 x 3 ) WOD – FBCF Metcon (Time) Rx Accumulate 4 min. in a Ring Plank. Every time you break, perform a 50m Run. [...]
Firebird CrossFit – All Levels Weightlifting Front Squat (3 x 5 ) WOD – FBCF Metcon (Time) Rx+ 45 Double-unders 1 min. Squat Hold 20 Front Squats (115/75 lb.) 1 min. Plank Hold 3 [...]